WORK CAPACITY:
8 Rounds for time:
3 Muscle Ups
5 Thrusters (95/65)
7 Box Jump Overs (24/20)
STRENGTH:
Deadlift 10-8-6-4-2
WEDNESDAY 240313
WORK CAPACITY:
For Time:
27-21-15-9
Calorie Row
Clean and Jerk (95/65)
STRENGTH:
Clean and Jerk 1-1-1-1-1
TUESDAY 240312
WORK CAPACITY:
AMRAP in 18 minutes of:
40 Double Unders
20 Alternating Dumbbell Hang Snatch (50/35)
50' Handstand Walk
Rest 1:00
STRENGTH:
Build to a heavy complex of:
1 Low Hang Snatch + 1 Hang Snatch
MONDAY 240311
WORK CAPACITY:
3 Rounds for time of:
10 Deadlift (185/135)
10 Chest To Bar Pull Ups
10 Front Squat (185/135)
10 Chest To Bar Pull Ups
10 Shoulder to Overhead (185/135)
STRENGTH:
Front Squat 5-3-1-1-1
SATURDAY 240309
WORK CAPACITY:
“24.2”
AMRAP in 20 minutes of:
300 Meter Row
10 Deadlifts (185/125)
50 Double-unders
FRIDAY 240308
WORK CAPACITY:
EMOM for 24 minutes complete:
Min 1 - 15/12 Calorie Bike
Min 2 - 15 Wall Balls (20/14)
Min 3 - 15/12 Calorie Row
Min 4 - 50 Crossover Singles
THURSDAY 240307
STRENGTH:
Every :90 for 12:00
10/8 Cal Row
1 Squat Snatch
Build across sets
WORK CAPACITY:
AMRAP in 12 minutes of:
20 Overhead Squats (95/65)
20 Toes To Bar
20 Handstand Pushups
WEDNESDAY 240306
WORK CAPACITY:
2 rounds of:
AMRAP 4 / 2:00 Rest
3 Power Cleans (155/105)
1 Rope Climb
9 Burpees
STRENGTH:
Power Clean 2-2-2-2-2
TUESDAY 240305
WORK CAPACITY:
5 Rounds For Time:
2 Wall Walks*
15 Single Dumbbell Front Squats (50/35)
60 Double Unders
1:00 Rest
*Add 2 Wall Walks each round (2/4/6/8/10)
STRENGTH:
Back Squat 3-3-3-3-3
MONDAY 240304
WORK CAPACITY:
"DT"
5 Rounds for time of:
12 Deadlift (155/105)
9 Hang Power Cleans
6 Push Jerk
Immediately into:
800 Meter Run
STRENGTH:
Build to a heavy complx of:
1 Deadlift
1 Hang Clean
1 Shoulder To Overhead
SATURDAY 240302
WORK CAPACITY:
“24.1”
For time:
21 Dumbbell Snatches, Arm 1
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatches, Arm 2
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 1
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 2
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 1
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 2
9 Lateral Burpees Over Dumbbell
FRIDAY 240301
WORK CAPACITY:
EMOM for 25 minutes complete:
Min 1 - 16 Alternating Lunge Steps
Min 2 - 16 S-DB Push Press (8/side)
Min 3 - 16 Air Squats
Min 4 - 16 Alternating S-Leg V-Ups
Min 5 - Rest
THURSDAY 240229
WORK CAPACITY:
For Time:
50 Thrusters (45/35)
800 Meter Run
50 Thrusters (45/35)
1000/900 Meter Row
STRENGTH:
Pause Front Squat 3-3-3-3-3
WEDNESDAY 240228
WORK CAPACITY:
For Time;
60/50 Calorie Bike
30 Burpee Pull Ups
30/20 Calorie Bike
15 Burpee Pull Ups
STRENGTH:
Bench Press 5-5-5-5-5
TUESDAY 240227
WORK CAPACITY:
8 Rounds for time of:
10 Alternating Dumbbell Snatch (50/35)
30 Double Unders
STRENGTH:
Romanian Deadlift 10-10-10-10
MONDAY 240226
WORK CAPACITY:
"Kelly" on a Rower
5 Rounds for time:
500 Meter Row
30 Box Jumps (24/20)
30 Wall Balls (20/14)
SATURDAY 240224
WORK CAPACITY:
On a 30:00 Running Clock:
4 Rounds for time of:
250/200 Meter Row
5 Squat Clean (185/125)
5 Ring Muscle Ups
then
In remaining time
Find a 1RM Complex:
2 Power Cleans + 2 Front Squats
FRIDAY 240223
WORK CAPACITY:
8 Rounds for max reps of
1:00 on 1:00 off
Max Burpee Box Jump Overs (24/20)
STRENGTH:
Deadlift 10-10-10-10
THURSDAY 240222
WORK CAPACITY:
For Time:
1200/1000 Meter Row
120 Double Unders
60 Air Squats
800/700 Meter Row
80 Double Unders
40 Air Squats
400 Meter Row
40 Double Unders
20 Air Squats
WEDNESDAY 240221
WORK CAPACITY:
AMRAP in 11 minutes of:
22 Wallballs (20/14)
11 Hang Power Clean (95/65)
STRENGTH:
EMOM until failure
15 Double Unders
1 Thruster (115/75)
Increase by 10/5 each rep
